Mental health

[roseamelia02]

I’m really struggling to focus at school and my GCSE’s are this year, I feel like I’m going in a downward spiral and I’m out of control, I feel really anxious and low and I can’t cope, I’m really struggling and I’m scared I’m going to fail, I can’t do it

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Roseea

You need to break up your study into manageable pieces. Consider an hour for on subject, rest and start again on a different subject. Work in manageable pieces say every hour and a half, rest for twenty mins before you pick up the pen.

If you try to cram you will become upset and make errors.

You need a day where you do no studying or a greatly reduced amount. say a couple of hours then break, get out with your pals at least once a week

Try not to cram, if you feel that is happening get some fresh air etc

BOB

[MAS_Nurse]

Hi roseamilia,

I agree with BOB's great advice, that you need to pace your studies and revision and break it down into manageable chunks. I'm going to put a couple of links for you to browse study tips. Also, do chat with your GP and discuss how you are feeling. Are you on any anti-anxiety medication? Have your been referred to your local CAMHS (Child and Adolescent Mental Health Services)? If not do ask about it and get as much support as possible. Also if you have a trusted adult either, a school counsellor or personal tutor that you can talk through your concerns about studying and exams, and ask for extra support, study techniques, and when it comes time, extra time at exams. Bear in mind too, that mental illness is covered under The Equality Act 2010, so you are protected in law from discrimination for mental health problems, and provision for reasonable adjustments to support you at school can and should be made by the school.

Mind UK - The Equality Act 2010: mind.org.uk/information-sup...

GCSE Revision tips: goconqr.com/en/examtime/gui...

The Mix: themix.org.uk/work-and-stud...

CAMHS: youngminds.org.uk/find-help...

CHILD LINE: Helpline: 0800 1111 childline.org.uk/

Keep in touch, we are listening and here for you.

Take care,

MAS Nurse

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Hi Rosea!

With your GCSEs coming up at the end of this academic year, you should try and find ways to deal with exam stress that are personal to you.

It’s important to have your notes organised much before study leave so that you can use that time effectively by doing past exam papers and revising your notes as opposed to actually writing them.

Make sure to schedule in some down time for yourself at the end of a school day before you start to study and do your homework.

Bear in mind that with time, you will soon recognise when you are starting to get stressed and that’s the perfect time to take a break and maintain a healthy and supportive environment.

When I was studying for my exams, I found it helpful to go to the gym after I studied because it was my way to let off some steam. Some of my friends enjoyed going out to the park or watching a movie with their family before going to bed.

My teachers told me to find a place in the house for studying that wasn’t my bedroom so that I could physically picture my ‘down time’ place and my ‘work’ place. It’s important that they are separate so that you are able to switch off before bed without stressing.

I hope your mock exams go well & that you find a way to de-stress that works for you! Perhaps try the gym sometime soon!!

- Alisha